All right, today we are targeting the side of the booty and also the hip dips area.
It is totally normal to have hip dips, so don't ever feel bad about that,
but these exercises can help with those areas.
So this workout is part of my twenty five days hourglass program and you can find a full schedule on my website.
Being in isolation isn't the easiest but you're not alone guys.
I'm gonna be live-streaming twice a week on twitch and you can jump on my Discord to find workout buddies, and
Please share your progress on YouTube, Instagram or even TikTok. Let's do this all together,
smash that thumbs up button and subscribe if you haven't already and let's get started.
Alright, we've got 18 exercises 30 seconds on and 5 to 8 seconds off. Get on your mat, lying on your side,
We're starting with some leg raises.
If you've got a pair of resistance bands, you can use them and there's variations for every exercise. If you're a beginner,
it's totally fine to do the workout without one.
Now onto the other side; just slow and controlled, guys, make sure you're engaging your glute muscles.
Great work! Now lay flat on the mat and extend your legs sideways as far as you can, and bring them in for a tap.
Next, we're drawing little rainbows with your feet. Squeeze that booty, guys.
All right, let's get on all fours
and we're drawing a bigger rainbow one leg at a time, and try to engage your glutes while lifting your legs.
Now on to the other side. Make sure you're squeezing your glutes. Mind-muscle connection is really important.
All right, stay in the same position and we're going to do some angle fire hydrants
Lift your knee to the side, then come back down. then lift it slightly angled diagonally to hit the other part of your glutes.
Squeeze your glutes and feel that burn, and keep pushing, guys.
Now on to the other side. You're doing great, guys!
Alright, now lay flat on the mat and we're doing some glute bridge abductions. Raise your booty, squeezing the glutes and do as many
abductions as possible while taking occasional breaks. You're halfway through the workout, guys. You can do this.
Now stay put and put your feet together and we're going to do more glute bridges.
Remember you need to squeeze your glutes and have that mind-muscle connection here.
Now, put one foot over the other leg like so, and we're doing some single leg bridges.
Hang in there. If you're feeling it in your booty, we all are, but we're gonna get through this — not long to go.
Now on to the other side.
Alright, now, flip over to your belly again.
Move your legs into a v-shape and do as many raises as you can. Slow and controlled, and stay focused on your glutes.
Great work, guys. Stay put and we're doing frog kicks. Just five more exercises to go.
Alright, now lay on your side with one leg riased and do some leg
circles. Try to not take any breaks here
if you can, you have to feel that burn and make sure your glutes are doing all the work here.
Now on to the other side. Just three more exercises to go, let's do this.
Now, get up right and we're doing some lateral lunges.
We are lunging to the side then come back up, but make sure your glutes other ones that's pushing you back up.
You should feel the burn on the side of your booty.
Now on to the other side. Final exercise guys, let's end this.
And
that's the end of the workout! Remember to stay consistent,
increase your resistance all the time, have good nutrition and you'll see some growth in your glutes. Now smash that like and subscribe
button for me, and I'll see you in the next workout. Bye!